Catch A Lift CrossFIT
Sunday, Apr 21
Workout of the Day
Mobility 15 min light (Other / Text)
https://youtu.be/IWDN-RW-at8
Monday, Apr 22
Workout of the Day
Warm Up #66 (Other / Text)
400 m Row
10 medicine ball slams
10 walking lunges
10 Groiners
#53 Strength (Rounds + Reps)
3 Rounds Not for time

10 Pull ups (weighted if possible)
10 Ring dips
10 GHD Hip ext
10 Barbell sit ups (just the barbell)
Pressure (Rounds + Reps)
10 min As many Rounds as possible.

14 Rotating Dumbbell Ground to overhead
05 Lateral burpees over the dumbbells
150 m ( ski, row, run, brisk walk, swim, stair steps, High knees)

#35/#50
10 MIN SQUAT MOBILITY (Other / Text)
COMPLETE EXERCISES IN VIDEO BELOW
Tuesday, Apr 23
Workout of the Day
WARM UP 6 (Rounds + Reps)
3 ROUNDS

10. PRISON SQUATS
10. CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
LITE Elizabeth (Time)
15-9-6 reps for time of:

- POWER Clean #65/#95
- Ring dips
71 WOD (Time)
4 ROUNDS FOR TIME

07 HANDSTAND PUSH UPS
200 M RUN
10 DB POWER SNATCH #35/55
Mobility for the day (Other / Text)
Mobility routine used for recovery
Wednesday, Apr 24
Workout of the Day
WARM UP 4 (Rounds + Reps)
3 ROUNDS

4 TURKISH GET UPS
.20 WALL HOLD
8 PUSH UPS
3 ROUND Bear Complex (Load)
3 Rounds

Each round is 3 unbroken sets of:

- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press

You must hold on to the bar for the entire round. NO MORE THAN 65%
14 Minute AMRAP: Toes-to-bar, burpee, wall ball (Rounds + Reps)
Complete as many rounds as possible in 14 minutes:

15 toes-to-bars
10 burpees
20 wall-ball shots
Mobility 15 min light (Other / Text)
https://youtu.be/IWDN-RW-at8

Thank You To These Boxes For Hosting A CHC!

UPCOMING CHCs

Barker Corn Fest 5K

Village Park Barker, NY Saturday July 22, 2023 9:00 AM - 1:00 PM

Team Noorily (Staples High)

5 Willow Walk Rd Westport, CT 06880 Sunday July 23, 2023 7:30 AM - 1:00 PM